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Components
Metcon
Metcon
Metcon
Frank the Tank PT 1
Frank the Tank PT 2
Frank the Tank PT 3
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Frank the Tank - Iron Grip CrossFit
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:00 AM CrossFit
9:00AM to 12:00 PM Open Gym
3:30 PM Crossfit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM Crossfit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
26 (8/18)
Workout
Frank the Tank
The goal here today is improvement. A blanket statement, so allow me to clarify: improve the amount of rounds and reps each AMRAP. The wallball number decreases, so don't let that initial buy-in scare you too much. If need be, scale the number down to where it can be done in 2 and a half minutes, leaving the other 2 and a half to be spent on the deadlifts and burpees. Try to improve each AMRAP, and see what happens. You may do what you want, you may not, that's okay. You're doing awesome, which is awesome.
Fitness
F1: Metcon (AMRAP - Rounds and Reps)
AMRAP 5:
Buy-In: 50 Wallballs (14/10)
12 Deadlifts (135/95)
12 Lateral Barbell Burpees
Rest 5 Minutes
F2: Metcon (AMRAP - Rounds and Reps)
AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (185/135)
9 Lateral Barbell Burpees
Rest 5 Minutes
F3: Metcon (AMRAP - Rounds and Reps)
AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (225/155)
6 Lateral Barbell Burpees
Open & Performance
OP1: Frank the Tank PT 1 (AMRAP - Rounds and Reps)
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes
OP2: Frank the Tank PT 2 (AMRAP - Rounds and Reps)
AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5 Minutes
OP3: Frank the Tank PT 3 (AMRAP - Rounds and Reps)
AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 16, 2019
Male Clients
1
Daren
Layton
5:00 AM CrossFit
1 + 14
165
1
Josh
Tor
5:30 PM CrossFit
1 + 14
2
Dan
Meyer
5:30 PM CrossFit
1 + 9
3
Erik
Enriquez
9:00AM to 12:00 PM Open G...
1 + 4
4
Marcell “M ...
Lopez
6:00 AM CrossFit
1 + 0
4
Santiago
Robles
4:30 PM CrossFit
1 + 0
185lbs
5
Tony
Ortega
5:00 AM CrossFit
0 + 22
6
George
Millman
4:30 PM CrossFit
1 + 20
50 135#
Female Clients
1
Kayla
Long
9:00AM to 12:00 PM Open G...
2 + 8
40 and 10 for wallball unbroken deadlifts
2
Allison
Hervey
5:00 AM CrossFit
1 + 22
3
Julia
Johnston
3:30 PM Crossfit
1 + 21
4
Anastacia
Wagner
5:30 PM CrossFit
1 + 18
5
Keri
Enriquez
5:30 PM CrossFit
1 + 6
5
Samantha
Vigil
8:00 AM CrossFit
1 + 6
95#
6
Jen
Padilla
5:30 PM CrossFit
1 + 0
7
Courtney
Randall
6:30 PM Crossfit
0 + 17
8
Tara
Toone
6:30 PM Crossfit
2 + 13
10#WB; 55# DL
9
Tawn
Johnston
3:30 PM Crossfit
1 + 14
sitting WBs box burpees
10
Melissa
Castaneda
6:30 PM Crossfit
1 + 12
55#
11
Kim
Cardenas
5:30 PM CrossFit
1 + 8
65# DL
12
Heather
Shepherd
4:30 PM CrossFit
1 + 7
65
13
Vanessa
Stier
4:30 PM CrossFit
1 + 4
35wb 75#DL
14
Judy
Meyer
5:30 PM CrossFit
1 + 3
45 lbs
15
Abigail
Harris
6:30 PM Crossfit
1 + 0
10 lb wb 85 lb dl
15
Andrea
Fabry
3:30 PM Crossfit
1 + 0
95
16
Lorrinda
Sturgeon
4:30 PM CrossFit
0 + 22
35 wb 85#
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